Core Training Exercises

Hockey players should NOT be doing these! These are terrible for your back and train your core in an isolated, non-functional movement pattern.

Bad Leg Throw Downs

Hockey players should NOT be doing these! These are terrible for your back and train your core in an isolated, non-functional movement pattern.

Lying 1-Leg Raise (Half Roll)

A dynamic core stabilization exercise focusing on maintaining an unmoving hip and lower back while controlling the leg all the way down and up.

Lying 1-Leg Raise (2-Board)

A dynamic core stabilization exercise focusing on maintaining an unmoving hip and lower back while controlling the leg all the way down and up.

Med Ball Woodchoppers

An explosive core exercise. The anterior core controls hip and ribcage movement at the top, the posterior core controls movement at the bottom.

Overhead Med Ball Perturbation

An exercise used at the end of my core stability progression. The perturbation creates a unique reflexive challenge to core stability.

Reverse Crunch

An old core exercise that I still use from time to time to emphasize the core’s role in controlling anterior tilt of the pelvis.

Side Plank Perturbation

An easier exercise used at the end of my core stability progression. The perturbation creates a unique reflexive challenge to core stability.

Side Plank with Hip Abducted (Flexion and Extension)

A basic core stabilization exercise with an added dynamic stabilization requirement because of the movement of the upper leg.

Slideboard Rollout

Another variation of the traditional bar rollout exercise. This is a VERY high intensity linear core exercise. I’ll progress to this after stability ball rollouts and after doing a slideboard rollout iso-hold.

Stability Ball Front Plank

One of my new favorite core exercises. If your lower back starts to drop, pull your elbows in closer to take some of the stress off your core.

Stability Ball Rollout

The first step in a rollout progression leading up to slideboard, bar, or ab wheel rollouts.

An exercise to activate the lower trapezius, a muscle influential in proper shoulder movement. This variation puts the upper body slightly more up and parallel to the floor, taking some of the stress off the back.

Scap Wall Slide

A shoulder “prehab” exercise to activate the lower trapezius and extend the thoracic spine.

Standing Dynamic Y-into-W

A serratus anterior and lower trapezius activation exercise. This helps “turn on” the muscles that control shoulder blade movement to help keep your shoulders healthy.